Reverse fly machine
Also called rear delt machine, reverse pec deck
- Works
- Back of the shoulder · posterior deltoid
- Upper back · trapezius and rhomboids
- Needs
- Weight machines
Setup
Sit facing the pad. Set the handles so your arms are straight in front of you at shoulder height.
Steps
- Open your arms out to the sides.
- Stop when your hands are level with your body.
- Return slowly.
Breathing
Breathe in as you lower. Breathe out as you pull.
Where you feel it
Behind your shoulders.
Common mistakes
- Bending the elbows to pull.
- Shrugging the shoulders up.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.